No need to hide your droopy breasts by wearing push up bras any more. If you’re looking for a good solution for saggy breasts, try yoga practice. Yoga asana can give your breasts excellent lift and refined contour.
A woman’s breasts are generally taken as an indication of her overall beauty and body fitness. Sagging or drooping breasts can take away your confidence and make you feel overly self-conscious, especially if you’re in the nude or in loose fitting, skimpy clothes. This can also lower your self-esteem. In these situations, you may be tempted to fall victim to all the ads and commercials claiming to tone and firm breasts, going so far as opting for cosmetic breast lifting surgery. Things like padded bras and other absurd “boob boosters” are not only expensive but also cumbersome to wear.
Maintaining proper physical posture, regular breathing exercises and practicing mediation will all help to achieve a more perfect body appearance, so you can walk gracefully with a nice youthful body presence.
Breast toning can be a problem in itself. Sagging breasts are a common complaint among aging women. However, many women notice it to a great extent after pregnancy, breastfeeding, and/or losing weight. Breasts are primarily made up of fatty tissues and milk producing glands, but they lack muscle mass. This makes it nearly impossible to tone or shape the loose skin in sagging breasts. When breast tissues are no more capable of holding your breasts up, the result is saggy boobs. So, this begs the question; what you can do to improve your bust-line?
There are yoga asanas that can firm, tone and strengthen the underlying muscles that your breasts rest upon. Stretching and strengthening the upper chest muscles (pectorals) and the chest muscles surrounding the breasts will tighten and lift them up. Regular yoga practice works for nearly all breast problems and bestows a more curvaceous look.
Yoga asana practice is a completely natural method which has direct impact in improving both breast shape and breast health. Yoga exercises, especially those with special stretching techniques help to streamline top-heavy figures and give breasts a “perkier” look. Good breast shape with enhanced cleavage can heighten your sense of feeling beautiful, plus it boosts your confidence.
Yoga Asanas to Tighten and Firm Breasts…
The yoga asanas (poses) outlined below stretch and open the chest, helping to strengthen the chest muscles and subsequently tighten and firm the breasts, greatly improving their appearance.
• Setu Bandhasana (Bridge pose): Reclined inversion stretches the chest and opens up the sternum.
• Utthita Trikonasana (Triangle pose): Extended lateral stretch expands your chest and shoulders.
• Bhujangasana (Cobra pose): Intense backbend with raised hood stretches pectoral muscles and expands the chest.
• Dwikonasana (Double angle pose): Backward stretching followed by forward bend gives a great stretch to the chest.
• Dhanurasana (Bow pose): A basic back-bend stretches the entire chest.
• Virabhadrasana (Warrior I): An intermediate standing posture causes the chest to open.
• Viprita Karani (Inverted leg stretch): Legs up the wall position reverses the effect of gravity on breasts.
More Useful Tips for Healthy Breasts (in addition to yoga asana)…
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Yoga is viewed in the Vedanta tradition as the path which seeks to unite one’s own soul with Atman (the “True Self,” which is equated with the essential, ultimate, eternal, unchanging, nature of the universe). Most of the Yogas other than Hatha are mostly meditative and more directly aimed at Yoga as end-goal and “union.” An Overview: • Jnana Yoga: Union acquired through knowledge. Jnana Yoga is the path of spiritual wisdom and knowledge, in which the intellect penetrates the veils of ignorance that prevent man from seeing his True Self (Atman). The disciplines of this path are those of study and meditation. Jnana Yoga may be considered the practical application of Advaita Vedanta. • Bhakti Yoga: Union acquired through love and devotion. The most popular Yoga of Indian masses is Bhakti. This is the Yoga of strongly-focused love, devotion and worship, at its finest in love of the One. Its disciplines are those of rites and the singing of songs of praise (called Bhajan or Kirtan). • Karma Yoga: Union acquired through action and service. Karma Yoga is the path dedicated work, selfless action and service, without any concern for the “fruits” of action. • Mantra Yoga: Union acquired through voice and sound. The practice of Mantra Yoga influences consciousness through repeating (or chanting) certain syllables, words or phrases. A form of Mantra Yoga is the Transcendental Meditation, which is widely practiced in the West. Rhytmic repetition of mantras is called japa. The most common, highly-regarded mantras are ‘OM’ and ‘OM MANE PADME HUM’. • Yantra Yoga: Union acquired through vision and form. Yantra Yoga employs sight and form. The visualization may be with the inner eye. A yantra is a design with power to influence consciousness; it is generally a two- or three-dimensional geometric composition, but it can be an objective picture, an inner visualization, or even the design of a temple. • Tantric Yoga: Union acquired through the harnessing of sexual energy. Tantric techniques are applied to distinguish psycho/physiological systems. The control of the sexual energies has a prominent part and the union of male and female plays a ritualistic role. Tantric Yoga closely guards its teachings and techniques, being the most secret of all the yogas. • Hatha Yoga: Union acquired through bodily mastery (particularly the breath); central to all Hatha Yoga disciplines is the regulation of breath, the harmonizing of its positive (sun) and negative (moon) or male and female currents. Hatha Yoga is the most widely practiced yoga in the West, and its best-known feature is asana (poses). Hatha yoga has practical benefits to the health of the nervous system, glands, and vital organs. It’s often a predecessor to (and purifying preparation for) Raja Yoga, which is work upon consciousness itself. Hatha Yoga is the most practical of yogas, working upon the physical body, purifying it, and through the body upon the mind. It’s the Yoga of physical health and well-being. • Raja Yoga: Union acquired through mastery over the mind. Its principal text is the Yoga Sutras of Patanjali. Raja Yoga is considered royal because the Yogi who practices this yoga regularly becomes ruler over his mind. Raja Yoga works upon the mind, refining and perfecting it, and then through the mind upon the body. It’s the Yoga of consciousness, considered by most, the highest form of Yoga. Soon after we begin to practice yoga we find it offers us many tools and techniques for managing anxiety. One particular yogic technique comes from Patanjali’s Yoga Sutras and it is called “pratipaksha.” One translation of Sutra 1.33… “When presented with disquieting thoughts or feelings, Literally millions of Americans end up in therapy or on antidepressants, usually leaving them less aware of their negativities but also less aware of life in general. They are still out of balance, still aggravated and/or suffering, and now they may be doped up as well. They might not feel their inner pain as acutely, but it is still there, although it’s hidden or covered up. Pratipaksha is the practice of becoming fully aware of harmful or injurious thoughts and then choosing healthier, more uplifting thoughts as an alternative. In today’s contemporary jargon this is also known as choosing a “downstream thought”, one that creates happiness within you, instead of an “upstream thought” that causes pain, guilt, stress or anxiety. Remember the popular children’s rhyme; “Row, row, row your boat gently down the stream?” Practicing pratipaksha may be as simple as noticing the beauty of rainbow after a thunderstorm, instead of fretting about that spouting that still needs to be unclogged. In other words, you view the glass as being half-full instead of half-empty. “The opposite of hate is not love. The opposite of hate is non-hate. Letting go, releasing of that hate. Then, love naturally arises.” This simple but powerful technique has a profoundly healing effect on Yoga students and practitioners, especially those who may be struggling with self-defeating thoughts and beliefs that create negative or unsettling feelings. As we continue to gently steer our minds away from repetitive thoughts that create anxious feelings and instead focus our minds on more positive, realistic and uplifting thoughts, we are literally reprogramming the neurotransmitters in our brains. The neuroplasticity (capacity to develop new neuronal connections) of our brains allows us to permanently change our thinking patterns when we practice pratipaksha with earnest awareness and effort. Whenever we change our negative thought patterns and beliefs about both ourselves and the world at large, our behaviors will automatically change, and in time, this will change our karma. The practice of pratipaksha is not simply about substituting a positive thought for the opposite negative thought or belief, it is also about choosing life-affirming thoughts that soothe, nourish and uplift. It’s a change in the direction your thinking takes and you must believe the thought is true or is able to become true, it’s also important that find the thought nourishing. If the upstream thought that you choose to empower does not soothe your spirit or if your mind has doubts, your practice will not be as effective. Practicing pratipaksha isn’t rocket science, it’s easy, simple to comprehend and anyone can do it, but first they must put forth some effort and give it a try. Next time you feel anxious or unsettled, gently pull your attention away from the disquieting thoughts and direct your mind towards positive (or opposite) thoughts, even if it is something as simple as appreciating the radiant light of that colorful rainbow. Meditation (known as Dhyana in Sanskrit) was part of ancient yoga and remains one of the most essential features of yoga practice. Meditation is basically the most direct way to connect to supreme or essential “Self” (Atman) through developing deeper consciousness. And in addition to its spiritual significance, meditation and yoga are practiced together to establish and maintain optimal health and wellness. In these modern times the practice of yoga training has become more estranged from meditation than in the past, with the primary focus often being on asana (poses), but nonetheless meditation still remains crucial to even the most fundamental understanding of the science of yoga. With the widespread attraction to yoga from today’s contemporary students, the question frequently arises as to whether meditation is really necessary to appreciate the full scope of what yoga practice has to offer. This question will easily be answered once the student realizes that yoga and meditation are bound together as intimately as breathing and air. It is futile to attempt to practice one without the other. The very question of whether meditation is necessary to perform yoga properly indicates a general lack of understanding in regard to both subjects. Yoga is meditation. It doesn’t really matter whether it’s fast or slow, hot or cold; all forms of yoga practice rely on the basic principles of meditation to occur. Yoga practice is a form of exercise as well, but it is exercise at its most highly evolved level, meaning yogic exercise is, in itself, a form of meditation. Meditation brings consciousness to every action taken. In order to correctly perform yoga asana the mind needs to be active along with the body. This consciousness in action takes the form of counting breaths, holding poses, correcting alignment and smoothly sequencing from one position to the next. This activity takes place in accordance with a deliberate “mindfulness” that is the true essence of every yogic session. Meditation recognizes that the mind is supervising this physical activity, but there is much more that the mind can be occupied with. The addition of Mantras, Mudras, introspective thoughts and even visualization will more fully occupy the mind so that the energies expended by the body are all working toward a single constructive purpose, to bring complete mindfulness and total awareness into every action. Once these concepts are fully grasped it it becomes apparent that for people who chose to practice asana, meditation is absolutely required. Meditation cannot be some abstract idea that is separate from the whole of yogic science; meditation in fact, is the beginning and end of all yogic methods and techniques. If you are among those who are confused (or even disturbed) by the concept of meditation, it may be helpful to think of it in a more straightforward manner. So consider this; meditation can be looked upon as a means of encouraging and hastening the attainment of the state of enlightenment through mental concentration, clarity of mind and self improvement. Additionally, meditation is something that returns us to being in the present moment. It is a deep connection, through a heightened awareness of oneself, in relationship with the things and people all around. Meditation and yoga combined are known to be helpful in recovering from breathing problems, boosting the immune system, reducing cholesterol levels and increasing energy and stamina, resulting in an improvement of overall health and an enhanced sense of connection to the Divine Spirit within. UCLA’s Department of Psychiatry and Bio-behavioral Sciences conducted a recent study that demonstrated once again that even relatively short meditations, when practiced consistently, have numerous significant and positive effects on both the body and the mind. This particular study evaluated 49 caregivers who were tending to patients with Alzheimer’s and various other forms of dementia. Nearly 50% of the caregivers in this study experience clinical depression, plus they are also twice as likely as the general population to report elevated levels of stress. This research study divided the caregivers (ranging in ages from 45 to 91) into two groups: one that practiced a 12-minute meditation daily for 8 weeks, and one that spent 12 minutes each day for 8 weeks relaxing while listening to a musical relaxation CD. The meditation group showed several benefits over the group that listened to the music: • Significantly lower levels of depressive symptoms • Improvements in reported mental health • Improvements in cognitive functioning • Increased telomerase activity in the blood (an indication of decreased cellular aging) • Significant decreases in blood proteins associated with inflammation. Think about it, all of these benefits from only 12 minutes of meditation a day! This specific study examined a chanting meditation practice called Kirtan Kriya, but many other, prior studies on meditation have shown similar body-mind benefits, even with a variety of meditations. In short, most any meditation practice you do for at least 10 minutes or more daily is likely to achieve similar results to these. The meditation that follows (Simple Counting) has been used in various other studies related to meditation’s “relaxation response.” But remember, the most effective meditation practice is one you feel comfortable with and will actually practice. Hundreds (perhaps thousands) of meditation techniques exist and are easily found on the web. Experiment and find the one that is best fit for you. A Simple Counting Meditation: • Sit comfortably, with your spine erect and imagine the crown of your head floating up • Allow your eyes to close, and notice your breath – without intentionally trying to • After 2 to 3 minutes (or whenever you feel you are ready) start counting each exhalation. • You’ll know when your mind has wandered because you’ll lose count or notice that you’re thinking about something else. When that happens, (and it will!) do your best not to get frustrated. Instead, simply start over again by counting from “one.” Without judgment or criticism, notice how often you need to restart counting. The goal isn’t necessarily to get to 10, but to keep refocusing whenever you catch your mind wandering. • Continue this meditation for at least 10 minutes, the longer the better depending on your time restraints. Keep in mind that there’s no need to worry about “being good” at mediation; just by the act of meditating you are inherently good at it no matter how often your mind wanders as long as you keep bringing it back. Many beginning yoga students ask, “Why should we use Sanskrit terms when learning the asanas? How important is it? Do we have to learn it?” These are common and reasonable questions indeed. Using Sanskrit could be compared to honoring an ancestor? Why? Because, this is an ancient Indian language that is believed to date back to the 2nd millennium B.C.; back before written language, when knowledge was verbally passed from generations to generation. The vast body of literature in classical Sanskrit encompasses all branches of knowledge and culture, and the Rig-Veda (in Vedic Sanskrit) is widely acknowledged as the oldest written record of mankind. This is a legacy felt to belong to the entire human race. Sanskrit is often referred to as the language of the gods, and has by definition, always been a classical language used for sacred and learned discourse. Shri Brahmananda Sarasvati (a Sanskrit scholar and founder of the Brahmananada Ashram) called the study of this language is the study of the science of vibration. Mantras (meaningful, harmonious words, phrases, verses or portions of scripture – helpful for meditation, prayer and spiritual study), are usually spoken in Sanskrit. However, even by simply calling out the asanas (poses) in Sanskrit during class, there is a melody and a rhythm that makes them joyful and vibrant. Sometimes it may almost sound like you are singing. Try it and notice the way the tongue touches the roof of the mouth while speaking or chanting in Sanskrit, and how this energizes the whole body. When you chant or speak this language of vibration, you’ll feel the essence of the mantra more deeply than before, and ultimately this is beyond words and language. You don’t need to be an expert at Sanskrit to feel its power, for example: at the end of the Heart Sutra there is a Mantra. It is called “The Mantra which Calms All Suffering” … “Gate Gate Paragate Parasamgate Bodhi Svaha!” Without having any idea what the words mean you can feel their energy and their power. Gate Gate Paragate Parasamgate Bodhi Svaha If you practice yoga is it absolutely necessary to learn the Sanskrit terms? No, but with a little practice you might like it, or even fall in love with it like many students of yoga do. Give it a try, and if yoga practice is new to you, don’t get too caught up with trying to remember all the Sanskrit asana names; simply “absorb” the Sanskrit during your teacher’s instruction. You’ll be surprised how much you pick just by being attentive. If your yoga practice is more experienced, and you to make an effort to learn the names of the asanas in your sequences, you’ll find your practice will be richer for it. You Can Enliven Your Inner Core with Sanskrit Personally experience the power of Sanskrit. When you intone its 50 syllables, you’ll enliven, awaken and strengthen your inner core, making your body, mind, and spirit fit for the stages of yoga, especially the higher ones. You Can Enrich Your Yoga Practice with Sanskrit Don’t subscribe to the mistaken notion that Sanskrit is a dead, classical language requiring a long and painful commitment to learn. In a relatively short time, you’ll be able to pronounce most of the names for the yoga asanas. By doing so, you’ll increase the depth of your breath, and open new channels for the flow of prana (life force) with the sound vibrations of Sanskrit. You will also begin to understand the real value and purpose of the Yoga Sutras within the practice of yoga. You Can Enlighten Mind, Body, & Spirit with Sanskrit Yoga is much more than just a physical exercise. It prompts a profound expansion of the mind and spirit through the technique of recognizing Sanskrit as sacred sound. The practice of Sanskrit recitation has many benefits, among them: · Increases Mental Alertness · Sensitizes Emotional Awareness · Enables Effortless Silent Meditation · Sonically Aligns Yoga Poses Stimulating Nadis, Marmani & Chakras Final note on learning Sanskrit… Because it’s 100% phonetic, Sanskrit pronunciation can be extremely easy to learn. It is not necessary to read the original script (called Devanagari). The Romanized form of Sanskrit (called transliteration), uses English letters with occasional marks (diacritics) above or below certain letters. This form allows us to pronounce Sanskrit words properly by reading letters already familiar to us through the English language.
Once again it’s that dreaded time of year we call allergy season, because of the amount of pollen in the air many of us are troubled by watery/itchy eyes, sneezing, nasal congestion, runny nose, scratchy throat and coughing. Pollen is there to help plants reproduce, but if you inhale it, it may cause these allergy symptoms to really flare up. These common allergy symptoms are the body’s way of defending itself against bacteria, viruses and pollens. Aside from the seasonal allergies there are perennial allergies, usually present year-round, and these include allergens such as cigarette smoke, air pollution, strong odors (such as perfumes), pet dander and house dust mites which also impinge the respiratory system. Molds are another source of allergy symptoms and can be a seasonal or perennial allergy trigger. Fortunately, yoga is there to help! Of course, the best way to prevent allergy symptoms is to avoid what triggers them; like staying indoors on days when the pollen count is at its highest and keeping your home free of dust. Although these annoying symptoms may not be completely eliminated, yoga can help greatly with both their prevention and their management. Studies have shown yoga to have a stabilizing effect on the immune system, and with regular yoga practice, overall health, wellness and local resistance in your respiratory passages is improved, making it easier for your body to ward off those allergens. Yoga is also an efficient and effective stress management technique, and since stress aggravates the discomfort, anything that helps you relax, control your mind and hold your emotions in check, works well to control your allergic reaction. Some asanas especially helpful for allergies: • Sarvangasana (Shoulder Stand) and other Inversions open nasal passages and improve drainage. However, do not hold the pose for more than a minute or two at a time or you may run the risk of creating too much pressure. • Halasana (Plow Pose) opens up the muscles at the base of the skull and the back of the neck, where pressure tends to accumulate. When these muscles are relaxed, drainage can occur much easier. • Setubandhasana (Bridge Pose) and other Back-bends stretch and open the chest. You can also use a Balance Ball or even stretch over the back of a cushioned chair. This will not only to help with allergies but also to undo all the forward bending/moving/leaning postures (like sitting in front of a computer, cooking, driving, etc.) that make us slump over. Back-bends are also a excellent way to expand the chest and lungs which increases lung capacity. • Matsyasana (Fish Pose) is another awesome way to open the chest, lungs and throat for freer breathing. This pose will stimulate the thymus gland (located under the sternum). This is particularly helpful for young children with allergies, since one of the primary functions of the thymus is to regulate the lymphatic system and help to establish immunities which significantly decrease after puberty. The Three-Part Yogic Breath also increases lung capacity and works to decrease toxins and remove stale air. By reducing stress, it improves immunity and makes you much less susceptible to allergies and colds. And, let’s not forget Jala Neti which flushes out the nasal passages, alleviating many of the symptoms of allergy sufferers. Try these yoga poses the next time you feel your allergies are about to act up. But keep in mind, yoga only helps in the management of allergies and does not affect a permanent cure. The attention of a trusted health-care professional may still be needed if allergy symptoms persist or become more severe. If you’ve ever practiced yoga, Pilates or worked with a personal trainer you’ve most likely heard about the importance of engaging or strengthening “the core.” And have you noticed how as soon as you tighten or “firm up” your belly, your posture changes in a positive way? That’s just one example of the power of “core strength!” The Core Muscles – where they’re located & what they do… Core strength is totally dependent on the core muscles but what exactly are they? The list of muscles that make up the “core” is somewhat arbitrary and different experts include different muscles and muscle groups. A common consensus is there are 29 pairs of muscles that make up the core. But, rather than go into detail about all 29 pairs let’s just say that the core muscles run the length of the torso and spine; they work together to strengthen and stabilize the pelvis, spine and shoulders, maintaining a solid foundation while transferring energy from the center of the body out through limbs. Some of the most common core muscles that accomplish this task are: Rectus Abdominis (the “Abs”) – Located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as a “six-pack” due to its appearance in individuals with a well developed musculature. It acts to flex the vertebral column (particularly the lumbar portion), it tenses the anterior abdominal wall assisting in compressing the abdominal contents. Erector Spinae- This group of three muscles runs along your neck to your lower back. It functions to straighten the back and to rotate it to one side or the other. Multifidus – Located under the erector spinae along the vertebral column, one of the smallest yet most “powerful” muscles that extends, rotates and gives support to the spine. External Obliques – Located on the side and front of the abdomen. They flex the trunk forward, support and contain the abdominal contents, assist the breathing mechanism (particularly exhale) and tilt the pelvis. Internal Obliques – Located under the external obliques, running in the opposite direction. They support the abdominal contents, rotate and flex the spine and play a role in breathing. Transverse Abdominis (TVA) – Located under the internal obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability. Hip Flexors – Located in front of the pelvis and upper thigh. They’re several muscles that work together to bring the legs and trunk together allowing you to lift your knees and bend at the waist. Gluteus medius and minimus – Located at the side of the hip. They function together to pull the thigh away from midline, or “abduct” the thigh. Gluteus maximus, (hamstring group) – Located in the back of the hip and upper thigh leg. It’s the broad, thick, outermost muscle of the buttocks, involved in the rotation and extension of the thigh. Hip adductors – Located deep in the inner groin and along the inner thigh. These muscles adduct the hip (pull the thighs together). Why core strength is considered so important? Millions of people who share in our modern culture spend a large portion of their day sitting in a work station, in front of a computer screen or just watching TV. Sitting much of the day puts a lot of strain on your lower back and since that’s the part of your body that’s supporting the majority of your weight you need core strength to remain physically functional. When you have a strong core, it protects your body from the harm of remaining seated or inactive most of the day. Sufficient core strength enables you move with more grace, balance and intention, regardless of whether you’re simply walking along, or ascending a flight of stairs. Why is core strength important during yoga practice? A strong core works to stabilize your entire body during yoga practice and also outside of the studio, in your regular day to day life. When you neglect to work on maintaining a strengthened core, you increase risk of injury, especially in the lower back. Think specifically about Utkatasana (the Chair Pose). It’s easy to settle into this asana with your “glutes” shifting back, and your stomach area relaxed. After all, there are a lot of things to consider while in this pose (drawing your weight back into your heels, relaxing your shoulders, melting your hips a bit deeper); but think about what happens the moment you suck your belly button in toward your spine, and how this permits your pelvis to become level, which in turn lengthens your lower spine. It even takes just a bit of weight off of your legs and all of a sudden you notice your posture improves in the pose. That’s only one example out of many, so it’s very easy to imagine the impact that a strong core has on every single asana practiced in a power yoga sequence. For instance, a strong core adds grace and stability during the simple transitions from Warrior 2, to extended side angle, and back to reverse Warrior. And that’s nothing when compared to the amount of core strength needed for arm balances and inversions like crow pose, headstand or forearm stand; all asanas that would be virtually impossible without engaging the core! The next time you’re in a yoga class (or even when practicing at home), think about your core strength during each asana, and each transition, and watch how it transforms your overall experience. And then, continue to think about your core strength after you leave the studio and continue with your daily routine. There’s a good chance this will help you discover more purpose with every movement, even the most simple. Think about it, practically every yoga injury that happens has been the result of one or more of these three factors… 1. Being in a hurry and moving too fast. 2. Not paying proper attention. 3. Paying attention and knowing you shouldn’t do something, but doing it anyway. One of the best ways to tweek your asana practice is to consider it your body’s way of getting your attention and maintaining that frame of mind throughout the whole session. Some Tips to Prevent Yoga Injury… • Use common sense during practice. Move slowly, paying attention and asking for help when you feel you need it. A good instructor can modify poses. • Know your body, don’t just listen to it. Remain aware of any troubled spots and avoid irritating or overly stressing them. • The instructor is not tyrant. If you feel pain or serious discomfort stop; you don’t have to do everything exactly as the teacher says. • Practice at your own pace and resist the temptation to try to keep up with the person on the mat next to you. Some postures that you are unfamiliar with may require more time and patience, so know your limits. • Yoga is all about technique. Just like it’s necessary to learn proper technique before starting a weight-training program, you need to observe proper alignment to avoid injury during asana practice. • Pay attention to the breath, and if your instructor doesn’t integrate breath work into the class, find another instructor. • Pain and extreme discomfort are never good, if it arises, stop, don’t push into it or just get out of the pose. Asana practice can be a mirror for the rest of your life. By paying proper attention you can easily see that most of the life events where you might have the feeling of wanting to back up and try it again are also a result of the above three situations. Lastly, remember that yoga shouldn’t hurt. With proper attention and awareness you’ll be able to recognize those times when you may be overzealous or inclined to disregard cautions you ordinarily would take. Watch for and listen to both the subtle and not so subtle cues your body gives you about how deeply, how forcefully or how long you should hold a yoga pose. This teaches you to easily direct your attention inward which is one of the main goals of yoga.
Attitude applies to the way we express or “carry” ourselves. How interesting that it is derived from the Latin word for ‘fit’, and from the French word “attitudine” which means “position” or “posture”. How ‘fitting’ this word is for Yoga practice, because in yoga (as in life), much of a person’s attitude is carried in their posture. A good teacher can easily encourage students to adapt a positive attitude. From a Yoga perspective, proper attitude is established by observing the yamas (the do-nots) and the niyamas (the dos) from Patanjali’s Yoga Sutras’ “Eight-Fold Path”. These observances lead students towards a non-harming, non-grasping, focused Yoga practice and harmonious lifestyle. One of the main things that yoga students need to be reminded of is that a posture (asana) is not about perfect results but about total effort. Remaining in touch with your body while putting in the right amount of effort so that each asana challenges you, while at the same time, respects your needs and avoids the risk of injury is the key attitude to developing a balanced practice. Equally importantly in a Yoga class is the teacher’s attitude, because this sets the tone and the pace for the entire session. When teachers realize that the way they carry themselves is the first thing students will notice as they come into the studio, then their body language can be a simple yet powerful tool that will create an atmosphere of trust and confidence for their students. A teacher’s attitude is mostly a reflection of their history and personal approach to Yoga; is their attitude serious or playful, strict or accommodating, or is it somewhere in between? Quite possibly, the most important thing for a teacher to consider is whether or not they are acting according to the basic principles of Yoga. Beware of teachers that are teaching from their ego; ask yourself, are they seeking acclaim or admiration from their students? The best, most effective and respected teachers instruct in a way that knowledge can be channeled through you, without insisting you imitate them. One of the most important factors in your practice of yoga is not about your physical alignment but your mental alignment…your “yogatude”. A well aligned yogatude demands a high degree of acceptance and humility. These are traits that can be difficult to cultivate in the social setting of a class. For many students it’s easy to be hard on themselves if they’re the only one who can’t do a pose properly, or to beat themselves up if they’re the one needing the most props to do it. It’s also easy to be tempted into indulging feelings of superiority when you’re able to go deeper into a pose than anyone else. A useful approach is to be nonjudgmental about yourself and/or others and to nurture one of the best attitudes you can possibly cultivate: a “beginner’s mind.” Engage every pose as if it were for your first time, exploring new ways to stand, breathe, and move about. Adapting a beginner’s attitude is an awesome way to “connect” with any asana and keep your yoga practice fresh and exciting, regardless of how many times you have done the same pose. Final thought… “Suppose somebody looks at you and says, ‘Hey, how come you seem to be super happy today?’ What does that person see? Does the person see your mind? How does he or she know that you are happy? It shows in your body. That means the happiness of the mind immediately is reflected in the body. That is the proof. The same way, if you are unhappy you may be asked, ‘What’s wrong with you? You don’t seem to be happy today.’ So that means every mood immediately gets reflected in the body. Every thought has a say over every molecule of the body. Even though we see the change more visibly in the face, that doesn’t mean other parts of the body are not changed. From head to foot you change. There’s no doubt about it. That is the power of mind.” ~Sri Swami Satchidananda
The Main Traditional Indian Yogas
• Laya and Kundalini Yoga: Union acquired through arousal of latent psychic nerve-force. These combine many of the techniques of Hatha Yoga, especially prolonged breath suspension and a stable posture, with intense meditative concentration, so as to awaken the psychic nerve-force latent in the body, symbolized as serpent power (Kundalini), which is coiled below the base of the spine. The force is taken up the spine, passing through several power centers (chakras), until it reaches a chakra in the crown of the head, when intuitive enlightenment (Samadhi) is triggered. The disciplines are severe, best practiced under the guidance of a master teacher or guru.
Managing Anxiety with Pratipaksha Bhavana
cultivate an opposite (positive), elevated attitude.
This is Pratipaksha Bhavana.”
The Importance of Meditation to Yoga Practice
Meditation Proven to Decrease Stress and Reduce Inflammation
to the ceiling.
change it. Bring your attention to the warmth and coolness of the breath
at the tip of your nostrils.
For example, when you exhale the first time, mentally count “one.” The next time you exhale, count “two.” Keep counting silently to yourself, until you get to ten. After you reach ten, then start over again from “one.”
Sanskrit Will Enrich Your Yoga Practice
Relieve Allergy Symptoms with Yoga
Core Strength and Its Importance
Attention – It Can Prevent Injury During Yoga Practice
The Importance of Attitude & Yoga Practice
Develop “Yogatude”, a yoga attitude…